WELLNESS 360

{ SHIFT+CONTROL{ WELLNESS 360 } } MASSAGE THERAPY FOR YOUR PREVENTATIVE CARE

BY BETH PARRY

Massage therapy has been used for thousands of years, originating in China in 2700 B.C. This form of treatment is one of the most common forms of holistic medicine practiced today. Some may view massage as a luxury service. Massage therapy is becoming more accepted as a form of preventative care and non-invasive medical treatment. Let’s discuss what massage therapy can do for you and your health, what type of massage is right for you, and what information you need to know next time you schedule your massage.

How is massage beneficial to your health? Massage is non-invasive and has minimal side effects. It has both mental and physical benefits. Physically, massage can decrease chronic pain, improve range of motion, improve the immune system, improve workout recovery time, reduce swelling, decrease scar tissue post-surgery, and so much more. Mentally, massage therapy reduces anxiety, improves depression, and helps with post-traumatic stress disorder. Massage therapy is an excellent option for treating multiple diagnoses, including fibromyalgia, back pain, neck pain, headaches, auto-immune disease, diabetes, hypertension, postsurgical intervention, to name a few. Trying to decide what type of massage is right for you can be overwhelming.

Most services are add-ons and can get confusing and expensive. Let’s review some common massage modalities: Swedish massage: If you are looking for an excellent way to relax, Swedish massage is for you. Generally, Swedish massage is light pressure, but you can request firm or gentle pressure. It uses long fluid strokes to increase your lymph and blood flow and leave you feeling relaxed and refreshed.

Deep Tissue Massage:

Deep tissue massage is used for musculoskeletal injuries. It uses deep, sustained pressure working on muscle knots, sprains, and strains in deeper layers of muscle tissue. While deep tissue massage and Swedish massage use many of the same strokes, the intention is different. This modality can be uncomfortable but should not be painful.

Myofascial Release:

This style of massage works with gentle pressure focusing on the connective tissue layer of muscle. This type of stroke feels like a deep stretch of the fascial layer of tissue. This modality is excellent for post-surgical treatments, postural abnormalities, chronic pain, or fibromyalgia diagnosis.

Medical Massage: This type of massage is not a precise technique.

Medical massage is typically a treatment with multiple styles of massage incorporated together to treat a specific diagnosis or condition. Sometimes it is completed by a medical professional that is dual-licensed.

Chair massage: Chair massage is a style of massage that requires you to sit in a chair and remain fully clothed. It is typically shorter in duration but great for those just needing a quick pick me up. Thai massage: This type of massage stretches your body from head to toe. It is a great way to relieve muscle tension and improve range of motion. Shiatsu, Acupressure, Reflexology: These modalities include placing pressure on specific points on the hands, feet, and body. These specific points are energetically connected to organs in the body. Placing pressure on these points helps balance the nervous system and provides relaxation.

Each massage therapist has their own style of treatment. Massage therapy is not a one-size-fits-all. Not all therapists will be able to offer you the same treatments. It is dependent on additional training and certifications by each therapist. Talking to your therapist is the key to receiving your best treatment.

If you have not tried massage therapy before, here are some tips to get the most out of your treatment sessions. First and foremost, do not be afraid to tell your therapist your needs. Let your therapist know if the pressure is too firm, too light, the table warmer is too warm, etc. This is your appointment and you can be honest with your treating therapist. The therapist will ask you to undress down to your comfort level; what does this mean? You can leave whatever clothing on that makes you feel safe and secure. Feeling safe is an essential part of your massage. Your massage therapist can work on most areas of the body. Each state has differing restrictions on which body parts can be worked on, dependent on the therapist’s training. A standard

“Massage is non-invasive and has minimal side effects. It has both mental and physical benefits.”

massage can include your head, face, neck, shoulders, arms, hands, back, glutes, legs, and feet. You can pick and choose which areas you would like additional attention to and which areas to avoid. Remember, this is your massage, you choose! Be sure to drink plenty of water after your massage. You will want to hydrate and flush out your body. You may be sore up to 48 hours after your massage. soreness you experience. How often should you have a massage? This is also subjective and dependent on your goals. Sometimes it is appropriate to make weekly appointments at the beginning of your treatment and then spread out to monthly appointments. Massage therapy can be a great compliment to many other modalities.

Massage pairs great with physical therapy, chiropractic, acupuncture, and more. The best way to get the most healing out of your treatments is to keep an open dialogue with your whole team. This ensures that your team is working together for you and your health. Wellness 360 Is a great place to start. We offer massage therapy and Physical therapy in one location. This ensures there is open communication toward your treatment goals.

For more information, check us out at www.wellness360fitness.com.

JUST SOME OF MY FAVORITES

In mostly no order, I wanted to share with you some of my favorite self-care tips. Many come from Yogic, Ayurvedic or Buddhist traditions. Some come from psychology and neuroscience. Many more come from trying to juggle an overscheduled life. Try on a few, see which ones work for you and stick to them. While I know many of us are overscheduled, you may need to schedule these for a few minutes per day at first before they become a habit. Of course check with your doctor before making any exercise or dietary changes.

1. Practice Saying No. 2. Start the morning with hot lemon water. 3. Have some go to comfortable clothes in natural fibers. 4.Take deliberate time to put your phone down each day. Too much too soon? Try airplane mode. 5.Stop multitasking. Even if it’s only for a few minutes a day. Give attention to one task at a time, it’s just easier. 6.Really, Say No to what you don’t want to do. 7. Move your body every day. Five minutes a day is great. 8. Practice moving gently every once in a while. 9. Taste your food. Slowly. Smell it. Savor it. Experience it. 10.Don’t guilt yourself for eating something you liked. 11.Don’t guilt yourself for saying the wrong thing. 12 Pay attention when you’re hugging someone you love. 13. Find time each day for something that brings joy. 14. Set embodied intentions.

BY KAITLYN VITTOZZI

15. Stretch. 16. Make seasonal changes to your routine. 17. Go to bed with the sun. 18.Wake up with the sun. 19.Just rip the covers off in the morning, ditch snooze. 20.Find what brings you comfort when you need it. 21.Tongue scrape in the mornings to get rid of any leftover ama (gunk). 22. “We can only love others as much as we love ourselves” Brené Brown, The Gifts of Imperfection 23..Spend time barefoot. Bonus points for outside. 24. Moisturize or oil your skin, especially in fall and winter. 25. Notice where you feel your emotions in your body. 26. Be kind to your knees. Massage, lotion, love. 27. Schedule some time each week to do NOTHING. 28. Self-massage. Consider oiling before the shower. 29. Find an accountability buddy. 30. Let your eyes rest. 31. Practice candle gazing. 32. Apologize to yourself when you catch your inner critic speaking up. 33. Create a gratitude journal that you write in each night. Everything that went right for you that day- a call from a friend, a favorite meal. 34. Don’t stuff down emotions for too long. 35.Eat an orange or drink a cup of coffee with all five senses. 36. Listen to your body, not external validation. 37. Stop shoulding on yourself. 38. Realize there is no supposed to. 39. Massage your feet, or have someone else do it. 40. Physical Therapy isn’t only for the injured. 41. Notice when you’re getting burnt out before you get there. 42. Schedule time for the people that help fill your cup. 43. Don’t overextend yourself socially. 44. One screen only on at a time please. 45. Notice the impact of noise on your ears. 46. Go outside and listen to nature. Even when it’s quiet, there is lots to hear. 47. Find ways to get out of your head and into your body. 48. Doodle to music. 49. Learn to be OKAY with quiet. 50. Bedrooms are for sleeping and sex only. 51. Hug a tree. Talk to it. 52. Take time to rest that isn’t just sleeping. Just rest. No screens. Schedule it. 53. Practice being outside in all four seasons. 54. Focus your attention when you feel wishy washy. 55. When you’re doubting yourself, just keep to the path. 56. Try to meditate in the morning, 60 seconds of paying attention to your inhale and exhale, add 30 seconds each day. 57. Go for a walk. 58. Find a mix of effort and ease in your activities and routines. 59. Notice when your posture is slouchy. 60. Tell someone what you’re feeling. 61. Stop grasping for a quick fix. 62. Your thoughts might feel like a runaway train, but remember you are the conductor.

“While I know many of us are overscheduled, you may need to schedule these for a few minutes per day at first before they become a habit.”

63. Try something more than once before you decide you hate it. 64. Get more sleep. What do you have to put into place to get more sleep? 65. Pay attention to your body. Don’t judge it, listen to it. 66. Prioritize presence over productivity. One will assist the other. 67. Tongue scrape. 68. Find something you like about each season. 69. Stay hydrated. 70. Journal. 71. When the mind gets busy, notice what feels quiet or busy in the body. 72.Try Nassya Oil for your nasal passages. 73. Less human doing, more human being. 74. Whatever stupid thing you said, let it go. Move forward not backward. 75. “If you are anxious, you are living in the future. If you are at peace, you are living in the present.” - Lao Tzu 76. Make your life easier when you need to. 77. Cook for yourself at least occasionally, it’s grounding, and maybe creative 78. Find what grounds you for when you need it. 79. Be present to who is in front of you if it’s someone you care for. It will fill you up. 80. You can’t change everything, so change your relationship to it when you need to. It’s less exhausting. 81. Stoke your internal fire before you start fanning the flames to others. 82. When you’re stressed, take longer exhales than inhales (ex. Count to 3 on an inhale and 5 on an exhale). 83. What do you want to add? To work one-on-one on with Kaitlyn Vittozzi, C-IAYT Yoga Therapist visit TozziYoga.com